Moringa – Tree of Immortality

Moringa contains up to 7 times more vitamin C than oranges, up to 4 times more vitamin A (beta-carotene) than carrots, up to 4 times more calcium than milk, up to 3 times more potassium than bananas and up to 25 times more iron than spinach. That does sound like a miracle tree, does it not? It is certainly worth looking at this plant a little more closely.

Because its roots and leaves contain mustard oil glycosides, which give moringa a horseradish-like smell and taste, Moringa oleifera is also called the horseradish tree. Moringa comes originally from India, but the tree is now cultivated in many tropical and subtropical regions. Almost every part of the plant — from the leaves through the seeds to the roots — offers numerous nutrients and health benefits. So let us first look at moringa's impressive nutrient profile.

Moringa is among the most nutrient-rich plants in the world and contains a whole range of vitamins, minerals, trace elements, amino acids and antioxidants. Let us look at the most important of them a little more closely.

Vitamins in moringa

Vitamin A

• As beta-carotene, which the body converts into vitamin A.
• Important for the eyes, the immune system and skin health.

Vitamin C

• Essential for the immune system, for forming collagen and for wound healing.

Vitamin E

• A strong antioxidant that protects the cells from oxidative stress.

Vitamin K

• Supports blood clotting and matters for bone health.

B vitamins

• Vitamin B1 (thiamine): supports energy metabolism.
• Vitamin B2 (riboflavin): particularly high in moringa; supports energy metabolism and skin health.
• Vitamin B3 (niacin): important for metabolism.
• Vitamin B6 (pyridoxine): supports the nervous system and the building of haemoglobin.
• Folic acid (vitamin B9): supports cell division and matters particularly in pregnancy.

Minerals and trace elements in moringa

Calcium

• Moringa contains particularly high amounts of calcium, at a level that can exceed that of milk.
• An important component of bones and teeth.
• Supports muscle and nerve function and blood clotting.

Potassium

• The potassium content in moringa is often higher than in bananas, which makes it an ideal food for heart health.
• Essential for fluid balance, for muscle function and for regulating blood pressure.

Iron

• With a content exceeding that of spinach, moringa is an outstanding source of iron, particularly for vegetarians and vegans.
• Important for forming haemoglobin and for carrying oxygen in the blood.
• Helps prevent iron deficiency anaemia.

Magnesium

• Supports muscle function, energy production and bone strength.
• Reduces the risk of muscle cramps and migraine.

Phosphorus

• Indispensable for healthy bones and teeth.
• Involved in energy metabolism.

Zinc

• Supports the immune system, wound healing and skin health.
• Important for how enzymes work and for hormone balance.

Selenium

• An important antioxidant that protects cells from oxidative stress.

Copper

• Involved in the uptake of iron and in forming red blood cells.

Chromium

• Supports the regulation of blood sugar and the metabolism of carbohydrates, fats and proteins.

Manganese

• Essential for building bone, for wound healing and for how enzymes work.
• Plays a part in energy production and in antioxidant processes.

Proteins in moringa

Moringa stands out for its complete set of amino acids, which is rare in a plant food. That means it contains all the essential amino acids the human body cannot make itself. Moringa also supplies a range of non-essential amino acids, which likewise fulfil important functions in the body. That makes moringa an outstanding source of protein. The high bioavailability of the amino acids means the body can take them up and use them easily.

These four amino acids are particularly concentrated in moringa:

Leucine

• One of the most abundant amino acids in moringa, particularly important for building and repairing muscle.

Arginine

• Strongly represented and known for its positive effect on the health of the blood vessels.

Glutamic acid

• Frequently present in moringa, supports the nervous system and metabolism.

Lysine

• Particularly abundant, important for the immune system and for producing collagen.

Antioxidants in moringa

Moringa oleifera is rich in antioxidants, which play a key part in protecting the body from oxidative stress. These compounds neutralise free radicals, which can cause cell damage and ageing.

Quercetin

• Particularly concentrated in moringa and one of the most effective antioxidants in the plant.
• A strong flavonoid with anti-inflammatory properties.
• Can regulate blood pressure and lower the risk of cardiovascular disease.

Chlorogenic acid

• A phenolic compound that can stabilise blood sugar.
• Known for its antioxidant and anti-inflammatory properties.

Kaempferol

• A flavonoid with cancer-inhibiting and anti-inflammatory properties.
• Supports the health of the cardiovascular system.

Vitamin C

• A strong water-soluble antioxidant that strengthens immune function and protects cells from damage.

Vitamin E (tocopherols)

• A fat-soluble antioxidant that protects the cell membranes from oxidative damage.

Polyphenols

• A group of compounds that work against inflammation and support cell health.

Beta-carotene

• A precursor of vitamin A with antioxidant properties, protecting the skin and eyes.

Epigallocatechin gallate (EGCG)

• Found in moringa leaves, as in green tea, and known for protecting against cell damage.

Other important nutrients in moringa

Moringa seeds and moringa oil in particular also contain omega-3, omega-6 and omega-9 fatty acids. These fatty acids matter for heart health, for brain function and for reducing inflammation.

Besides the classic nutrients — vitamins, minerals, trace elements, antioxidants, amino acids and fatty acids — moringa contains numerous other bioactive compounds such as flavonoids, isothiocyanates, saponins, fibre, enzymes and plant sterols, all offering a range of health benefits. These make moringa a particularly versatile and nutrient-rich food.

Moringa has a very high ORAC value (oxygen radical absorbance capacity)*of 75,000 μmol TE/100 g, which reflects its extraordinary antioxidant capacity and puts it at the top of all plants.

*This measure indicates how effectively free radicals can be neutralised.

Moringa's nutrient profile is impressive, no question. It was not for nothing that this plant was named „Plant of the Year" in 2008 for its qualities.

Moringa's high nutrient density offers us a range of health benefits, which we will look at briefly:

An anti-inflammatory effect

• The isothiocyanates and flavonoids it contains reduce inflammation in the body.

Antioxidant protection

• Thanks to its antioxidants, moringa protects the cells from damage by free radicals.

Regulating blood sugar

• Studies show that moringa extracts can help lower blood sugar.
• Particularly useful for people with diabetes, to stabilise glucose values.

Lowering cholesterol

• Eating moringa can help lower cholesterol and thereby reduce the risk of cardiovascular disease.

Supporting the immune system

• Its high nutrient content supports the immune system effectively.

Improving digestion

• The fibre in moringa supports healthy digestion.
• Moringa supports gut health and can help with stomach complaints, constipation or diarrhoea.

Supporting brain health

• Contains omega-3 fatty acids, iron and antioxidants, which support cognitive function.
• Studies suggest that moringa has neuroprotective properties and could reduce the risk of neurodegenerative disease.

Protecting the liver

• The polyphenols and flavonoids it contains can protect the liver from damage and support its recovery.

Supporting bone health

• Its high calcium and phosphorus content supports bone health.
• Can help prevent osteoporosis or ease its symptoms.

Supporting heart health

• Lowering cholesterol and blood pressure through moringa can reduce the risk of heart attack and stroke.

Supporting detoxification

• Moringa stimulates liver function and supports the excretion of toxins from the body.

Supporting the eyes

• Its high content of vitamin A and beta-carotene protects eye health and can reduce the risk of age-related eye disease.

For thousands of years moringa has been valued not only as a food but used as a remedy in Ayurvedic medicine and in folk healing. In Indian folk belief moringa counts as a remedy for more than 300 illnesses.

Moringa also grows under extremely dry and difficult conditions. The tree thrives even in nutrient-poor soil and delivers valuable nutrients, which makes it indispensable in regions where food is scarce. It is this extraordinary resistance to drought that has earned it the name „tree of immortality".

Moringa is versatile and available in various forms:

• Powder: ideal for smoothies, juices or yoghurt.
• Capsules or tablets: easy to dose.
• Tea: the dried leaves can be brewed.
• Oil: pressed from the seeds, it is often used in skin and hair care.

Dosage

There is no standardised dosage for moringa. Some sources recommend starting with 1–2 teaspoons (about 3–6 grams) of moringa powder a day and increasing the amount step by step if needed. Doses go up to 25 grams a day. The leaf powder has an intense taste, so try it out with smaller amounts at first. Do pay attention to how your body reacts, and talk to your doctor if you are unsure or have complaints.

When buying moringa products, do pay attention to quality and origin. There are a great many cheap products of questionable quality online. Prefer products from organic growing. These guarantee that no synthetic pesticides, herbicides or chemical fertilisers were used. High-quality moringa powder is made by gently drying the leaves in air or sun. Temperatures above 40 °C can destroy nutrients, heat-sensitive vitamins in particular. High-quality moringa powder has a strong green colour and a natural, slightly grassy smell. Faded or yellowish colours can point to poor processing or storage. Look for airtight packaging that keeps the light out as well.

Moringa is generally well tolerated. At high doses, though, side effects such as nausea, diarrhoea or heartburn can occur. Pregnant and breastfeeding women should consult a doctor before taking it.

If you take medicines for thyroid disease, high blood pressure or to regulate blood sugar, you should be particularly careful. Moringa can strengthen the effect of these medicines.

Moringa oleifera is not called the „miracle tree" or the „tree of immortality" for nothing. Its extraordinary nutrient density, and its range of antioxidants, amino acids, vitamins, minerals and plant compounds, make it a genuine superfood in my view. Whether to support the immune system, to help digestion, for healthy bones or as natural protection against free radicals — moringa offers a broad range of health benefits that I am glad to use myself.